Coaches Notes:
Coach to help advise on movement scaling and weight.
This is the start of a four week cycle for November to develop your strength, power, mobility, endurance and skill for Elizabeth. Record your performance and scaling on MyWOD App for this benchmark as you will be retested at the end of the month!

Coaches Notes:
This is the end of a four week cycle for October to develop your strength, power, mobility, endurance and skill for Fran. Record your performance on MyWOD App for this benchmark and compare it to your time / scaling from the beginning of the month!

*Use an appropriate scale such as a Box behind you with bent knees and toes on Box, or in front of you with straight legs and heels on Box. Top position – keep rings close and extend elbow to full extension, Bottom position – rings touch chest and shoulder.

Coaches Notes: Break up the sets from the start and keep moving 11/10/11/10 or 7/7/7/7/7/7 for example.

Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.